Calories in Banana Milkshake

Introduction:

A banana milkshake is a creamy, delectable, and nutritious beverage prepared by blending ripe bananas with milk and sugar, sometimes adding honey for added flavour. It satisfies the taste buds as well as provides the body with essential nutrients. It is cherished by people of all ages; it's not only filling but also rich in calcium, potassium, and vitamins. It can be prepared quickly as well as enjoyed at any time of the day. It provides instant energy and is a perfect blend of taste and nutrition. Banana milkshake acts as an energy booster; the natural sweetness of bananas makes it a healthy alternative compared to other artificial drinks.

The banana shake is highly popular throughout India, holding a firm place in the national beverage culture due to a perfect blend of accessibility, nutritional value, and taste. As bananas are not expensive and a year-round staple fruit, this shake is an affordable and easily prepared drink. It is easily available in busy urban juice stalls to home kitchens. It is widely embraced as a healthy, energy-boosting option, often consumed by fitness enthusiasts post-workout or as a quick, filling breakfast substitute. The drink's creamy texture and natural sweetness offer a satisfying indulgence that appeals to a broad demographic, solidifying its status as one of the country's most beloved and perpetually available cold beverages, successfully competing with newer, more elaborate milkshake flavours.

Nutritional breakdown per serving:

A banana milkshake's nutritional breakdown per serving is as follows for the various variations:

Banana Milkshake without Sugar:

100ml of banana milkshake without sugar and honey contains 59 kcal

Banana Milkshake with Sugar:

100ml of banana milkshake with sugar contains 67 kcal

Banana Milkshake with Honey:

100ml of banana milkshake with honey contains 72 kcal

Banana Milkshake without Sugar, comparing made with full fat milk vs skim milk:

100ml of banana milkshake without sugar, made with full fat milk has 59kcal and the one made with skim milk has 45kcal

Calories in Banana Milkshake:

A banana milkshake is a popular and relatively customizable beverage whose caloric content can vary significantly based on its preparation. Using a standard recipe that includes milk and banana, a banana milkshake without added sugar contains 59 kcal per typical serving, making it a naturally sweet and lower-calorie option. However, the caloric value increases when sweeteners are incorporated. A milkshake prepared with added sugar averages around 67 kcal, reflecting a slight but noticeable increase in energy content. The highest calorie count among these variations is found in a banana milkshake sweetened with honey, which typically measures about 72 kcal, as honey is a denser sweetener than refined sugar. Therefore, individuals managing their energy intake can select the no-sugar-added version to enjoy the flavour with the fewest calories. Along with no added sugar, the milkshake which is made with skimmed milk has lower fat content making it the lowest in calories of about 45kcal in 100ml banana milkshake, when using full fat milk the calories come to 59kcal.

Banana milkshake for weight gain vs weight loss

For weight gain: A single banana (of about 100 grams) contains approximately 102 kcal, which help in fast weight gain. More quantity of bananas should be included in the banana milkshake if one is trying to gain weight. Bananas are a rich source of carbohydrates, natural sugars, which help in fast weight gain. Additionally, when the milkshake contains peanut butter, honey, and oats, it can help to become more calorie dense, making it a healthy option for gaining weight.

For weight loss: Bananas can also help in losing weight faster. Bananas are rich in fibre and low in fats, which improves digestion as well as reduce hunger, leading to a decrease in over-eating. Moreover, bananas help improve metabolism and reduce weight faster. In addition, the naturals sugars in bananas help satisfy the sugar cravings in a healthier way. Banana regulates the blood pressure levels, which in turn prevents sudden hunger spikes. Using low fat milk, skim milk and adding flax seeds, greek yogurt, and cinnamon can help in healthy weight loss.

Key Benefits of Banana Milkshake:

Energy Booster:

The carbohydrates and natural sugar content in bananas help provide quick energy. Making it a good pre or post workout food. Banana also contains vitamin B6, which helps in converting food into energy. Bananas have a low glycemic index, which means they release energy slowly into the bloodstream, avoiding sudden hunger cravings and keeping one energized for a longer period of time.

High Nutritional Content:

A banana milkshake is a powerhouse of vitamins and minerals.

Potassium content in bananas helps prevent muscle cramps during a workout. In addition, it helps regulate blood pressure and improves heart health. Low potassium levels can cause fatigue and make one feel weak.

Calcium content helps to maintain strong bones and teeth.

Vitamin B6 is important for brain health, metabolism, and the formation of red blood cells.

Acts as a Recovery Drink:

Banana milkshake also acts as a recovery drink by quickly restoring energy levels after intense workouts. It also helps in muscle recovery as it contains magnesium, calcium, and vitamin B6. It also replenishes the electrolytes and rehydrates the body naturally.

Helps in Digestive Health:

Bananas contain dietary fibre, which helps keep the digestive system running smoothly and can assist in preventing constipation. The soft, easy-to-digest nature of a blended banana also makes it gentle on the stomach.

Side effects of over-consuming

Drinking banana milkshakes in high quantities can lead to weight gain. The high sugar content, especially when paired with sweetened peanut butter and high-fat milk, can lead to high sugar levels or even diabetes. In addition, people who are lactose intolerant can face stomach aches or discomfort after consuming a banana shake. The excessive potassium content can cause heart problems in rare cases. Moreover, the high fibre content can also cause indigestion and bloating. It may also increase the mucus production, as some people face if they overconsume any milkshake.

Healthier version (addition of protein powder, oats and nuts)

One can make an easier version of a banana milkshake by pairing it with different healthy options. One can add protein powder to increase the protein content of the shake, which inturn helps in muscle growth and recovery. It also energizes for a longer period of time, making it a healthy option for a person trying to manage weight. Oats are rich in fiber and improve digestive health by increasing bowel movements. It also provides quick energy and keeps one full for a longer period of time, avoiding unhealthy snacking. Nuts are filled with vitamins, minerals and healthy fats, which help in providing the body with essential nutrients. Using skimmed milk, low fat milk, protein enriched milk can boost the protein content as well as reduce the extra calories and fat.

Conclusion

Banana milkshake is a delicious, creamy, and nutritious drink that can provide the body with several benefits and help in weight management. Pairing a banana milkshake with healthy ingredients in proper quantities can lead to muscle growth, healthy weight gain, and an active body. Overconsumption of banana milkshake can lead to several health issues like increased body fat, high blood pressure, and increased body fat. Avoiding adding full fat milk and using skimmed milk and keeping portion sizes reasonable ensures you enjoy its benefits without excess calories, sugar, or digestive discomfort. By enjoying a banana milkshake mindfully, it can be a healthy and tasty addition to a balanced diet.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in